I'm not really worried about how many calories I burn during my training because the focus of your exercise should be to get stronger and fitter. If you want to lose weight diet is the main thing, but if you can burn a lot of calories in your exercise then it is only going to help.
The class consisted of:
Warm Up: Halo's, Goblet Squat, Bridges, 10 sets of 10 heavy swings
Strength: Double Clean & Press and Squats, 5 sets of 5. 10 minute circuit of Single Arm Rows, Windmills, 1/2 Get Ups and Planks
Conditioning: Snatches 9 reps each side, on the minute for 12 minutes
Average Heart Rate: 159
Maximum Heart Rate: 185
I lifted a lot of heavy weights, so great for strength.
My average heart rate was about 80% of my (supposed) max heart, so great for fitness. 50 - 85% is considered desirable and the top end of that range is better.
I burnt about 15 calories a minute, which is pretty damn good.
This week I decided to compare my results to swimming. My plan was to swim breast stroke (so I didn't get my hair wet and it's been about 15 years since I last did front crawl) at a constant steady pace without stopping for 30 mins without stopping, then pick up the pace and push myself for the last 15 minutes. Unfortunately five minutes after I started picking up the pace, about 20 elderly people descended on the pool, which just meant I had to swim around a lot of people, which was not ideal.
Average Heart Rate: 114
Maximum Heart Rate:134
I obviously didn't lift any weights, so swimming isn't going to build much in the way of strength, but I was working against the resistance of the water which will have some benefit
My average heart rate was about 60% of max, so decent for fitness.
Calories per minute works out at 6.67, so not great.
Even though the results were not great, I did quite enjoy my little dip. I found it quite therapeutic and relaxing. In my opinion swimming would be a good activity to do after a training session, similar to a brisk walk.
Over the next few weeks I'm going to do similar workouts in the gym to see how that compares, and also a body weight only workout. So I'll let you know the results.